TOP 4 POST WORKOUT STRETCHES

Post workout stretching has been a topic of debate recently in the strength & conditioning community. Some experts believe that it's of no use and others have reason to believe that it does. We here at Key 2 Sports training use pre & post workout stretching because my beliefs are that while the athletes are under my control I want to teach them how to be successful at home. Most athletes are not thinking of what they did here after they leave and very few take the time to do the extra things to make themselves better. So we give them the routines that they can follow at home/school/vacation etc. Once these things get ingrained in their minds ad they believe in them, they can begin to see the benefits of mobility/flexibility work and all other forms of training. 

Here is the short list of post workout stretches we use to help keep our athletes safe and mobile from workout to workout. 

This video shows 4 stretches:

1)  AIS (active isolated stretching) hamstring. Really helps to lengthen the short head of the biceps femoris (small muscle that lies right behind the knee), where most hamstring stiffness occurs. 

2) Yoga Glute/Piriformis stretch - great stretch to isolate & lengthen the piriformis which is small deeply inserted gluteal muscle that is responsible for  lateral rotation and stabilization of the hips. By stretching this muscle athletes can alleviate back pain, gluteal tightness and gain better control of the femur during athletic activity.

3) Cossack Squatting - great stretch for getting the muscles deep in the groin and adductors. I feel using a little forward action by placing your hands on the ground helps get a little deeper stretch. 

4) classic Hip Flexor static stretch - simple one of the best stretches one can do to lengthen the muscles of the anterior hip and improve range of motion in the legs.

These are our post work-out favorites. Please try them when you have a chance, they have worked great for our athletes.

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